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Transverse plane

The SB dumbbell fly is a beginner exercise to strengthen the pectoral muscles, the anterior deltoid muscle and the biceps. The instability of the stability ball places a higher demand on the core to maintain proper form.

The SB fly is a challenging exercise to strengthen your chest, shoulders and core. Balancing on the stability balls requires good core strength and stability.

The inverse row is an excellent exercise to develop strength in the upper back, the posterior shoulder region, the arms and core. It is suitable for all fitness levels.

The alternating grip inverse row is a variation of the inverse row. By alternating the grip more muscle fibres in the upper back and arms are recruited.

The barbell row is an intermediate level exercise to develop core and upper body pulling strength.

The SB one-arm dumbbell row is a beginner exercise to develop upper body pulling strength. Balancing on the stability ball places a high demand on core stability.

The squat & pull combination consists of three exercises put in succession. All three exercises are compound exercises that combine the squat with a row.

The rotational single-leg squat is an advanced squat & pull variation, that addresses all three planes of motion. The rotation at the hip and low back requires superior stability and balance.

The dumbbell reverse flies is a beginner exercise that targets the muscles of the posterior shoulder region, the rotator cuff and the scapula retractors. This exercise improves shoulder stability and reduces the change of injury.

The side lying external shoulder rotation is a beginner exercise to strengthen the rotator cuff and the posterior deltoid. This will improve shoulder stability and prevent injuries.